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[WOTM, 10/12] The Muscle-Sculpting Power Workout Split

Day 2 – Chest & Triceps

*For all sets choose a weight that makes it difficult to complete the prescribed number of reps. Once a set becomes too easy, increase the weight by 5-10 pounds to accelerate growth.

1. Push Ups/Knee Push Ups

1 set, warm up, 15 reps

Pushups

2. Dumbbell Chest Press

Set 1 – 12 reps
Set 2 – 10 reps
Set 3 – 8 reps

Dumbbell Chest Press

3. Incline Dumbbell Chest Press

Set 1 – 12 reps
Set 2 – 10 reps
Set 3 – 10 reps

Incline Dumbbell Chest Press

4. Triceps Dumbbell Skull Crushers

3 sets, 12 reps

5. BOSU Ball Push Ups

2 sets, 15 reps/failure (whichever comes first)

BOSU Ball Push Ups

6. Triceps Dips/Assisted Dips/Bench Dips

Set 1 – 12 dips or assisted dips, depending on strength
Set 2 – 12 dips or assisted dips, depending on strength
Set 3 – 20 bench dips/failure

Triceps Dips

Bench Dips

7. Cable Crossovers

3 sets, 12 reps

8. Triceps Dumbbell Kickbacks

2 sets, 12 reps per arm

Dumbbell Triceps Kickback

9. Cardio

15 minutes, low-medium intensity, mode of your choice.


Intro | Day 1 – Legs/Abs | Day 3 – Back/Biceps | Day 4 – Shoulders/Abs | Recap

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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